Transformation II - 42 Day Program
Every week you will complete 2 SOTO Sweats, 2 SOTO Sculpts and a combination of Triple As and Express Classes. In 42 days, you will build your endurance, strengthen your core & develop definition...one second at a time.
This is the ultimate SOTO schedule for those who are looking see and feel real sustainable results.
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TRANSFORMATIONAL PROGRAM PART II (PDF)
48.9 KB
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35 Min 1-Cardio Sweat · Day 1
Flow: Cardio (Plank Series) - Arms - Legs - Right Glute (all 4s) - Left Glute (all 4s) - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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35 Min Triple A No-Cardio Sculpt · Day 2
Flow: Arms - Right Glute (side series) - Right Glute (all 4s) - Left Glute (side series) - Left Glute (all 4s) - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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45 Min 2-Cardio Sweat · Day 3
Flow: Cardio - Arms - Cardio - Legs - Cardio - Abs on Back - Right Glute (all 4s) - Left Glute - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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35 Min 1-Cardio Sweat · Day 4
Flow: Legs (as Cardio) - Arms - Right Glute (banded all 4s) - Left Glute - Bridge Series - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Resistance band
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30 Min No-Cardio Sculpt · Day 5
Flow: Left Inner Thigh - Right Glute (Side Series) - Right Inner Thigh - Left Glute (Side Series) - Back/Triceps - Abs on Back
Equipment: 1lbs or 3lbs weights, Ankle weights
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45 Min Heavy Weight 3-Cardio Sweat · Day 6
Flow: Cardio - Arms - Legs - Cardio - Arms - Glutes - Abs on Back - Cardio - Planking
Equipment: 1lbs or 3lbs weights (arms), 5lbs or 10lbs weights (legs)
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5 Min Express Arms · Day 7
Equipment: 1lbs or 3lbs weights
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30 Min 1-Cardio Sweat · Day 8
Flow: Cardio - Arms - R Glute (side series) - L Glute - Abs on back - Plank
Equipment: 1lbs weights, Ankle weigthts
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40 Min 2-Cardio Sweat · Day 9
Flow: Cardio - Arms - Inner Thigh - Cardio - R Glute (Side Series) - L Glute - Abs on Back - Plank
Equipment: 1lbs or 3lbs, Ankle weights
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25 Min Triple A No-Cardio Sculpt · Day 10
Flow: Right Arm - Left Arm - Right Glute (side series) - Left Glute (side series) - Abs on Back
Equipment: 1lbs or 3lbs weights, Ankle weights
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25 Min No-Cardio Sculpt · Day 12
Flow: Arms - Legs - Bridge Series - Abs on Back - Planking
Equipment: 5lbs weights
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35 Min 1-Cardio Sweat · Day 11
Flow: Cardio - Arms - Legs - Right Glute (all 4s) - Left Glute (all 4s) - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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35 Min 2-Cardio Sweat · Day 13
Flow: Cardio - Arms - Legs - Cardio - Bridge Series - Abs on Back - Planking
Equipment: Resistance band
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10 Min Express Core · Day 14
Flow: Abs on Back - Planking
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40 Min No-Cardio Sculpt · Day 15
Flow: Arms - Right Side Series (w. Inner Thigh) - Left Side Series (w. Inner Thigh) - Right Glute (all 4s) - Left Glute (all 4s) - Bridge Series - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Ankle weights
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40 Min 2-Cardio Sweat · Day 16
Flow: Cardio - Arms - Legs - Cardio - Right Glute (all 4s) - Left Glute (all 4s) - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights, Resistance band, Ankle weights
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35 Min 1-Cardio Sweat · Day 17
Flow: Cardio - Arms - R Glute (All 4s) - L Glute - Back - Abs on Back - Plank
Equipment: 1lbs weights, Ankle weights
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40 Min 1-Cardio Sweat · Day 18
Flow: Cardio (low-impact) - Arms - Right Leg - Left Leg - Arms - Bridge Series - Abs on Back - Planking
Equipment: 1lbs or 3lbs weights
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15 Min Express Cardio · Day 19
Stack onto the beginning or end of your favorite express classes or mat sculpts!
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10 Min Triple A No-Cardio Sculpt · Day 19
Flow: Arms - Bridge (abs woven)
Equipment: 1lbs or 3lbs weights, Resistance band
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30 Min 3-Cardio Sweat · Day 20
Flow: Cardio - Arms - Cardio - Legs - Cardio - Abs on Back
Equipment: 1lbs or 3lbs weights, Ankle weights
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10 Min Express Glutes · Day 20
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5 Min Express Abs on Back · Day 21
